clee096 - 03 June 2009 04:55 AM

Sung - 03 June 2009 02:02 AM

IKE - 02 June 2009 08:35 PM

Dont think this one is going to happen due to the quarter sized tear in the palm of my hand thanks to “Erin”....Looked at Rifs blog on how to tape your hands however I don’t think I’ll get past the pain of more pull-ups..Or should I just MAN UP!?!?

Same here. Just tape it up. The pain in u’re forearm will overcome the pain in the tear.

might want to check “Rip on grip” instructional video on Crossfit main site.  Lifting and doing pullups with the bar further towards my fingers has saved my hands. It has made a huge difference.

Subbed 750m rows for run (I can’t run due to a couple ankle reconstructions )
10 L pull ups
row 750m
20 strict pull ups
row 750m
30 kipping pull ups

19:10

gosh I was gassed for the last 10 pull ups, great work out

Just took a look at “rip on grip” good stuff think i’ll give it a try…..Thanks clee096

Sung - 03 June 2009 05:15 AM

I was first getting on my palms. Now I’m getting it on my fingers. I think the skin just needs to get used to it.

This is true.
Your skin will adapt to it, but the first bit sucks.

I try to use a “finger-grip” as much as possible to avoid big rips on my palms and close to my fingers.  It helps.  It does move the hot spots farther down onto your fingers though… so for the first bit after you change you may get more blisters again until you are used to the new grip.

Another thing to consider is hand care.  I have to be diligent in filing/cutting off my calluses or risk them ripping right off in a WOD.  About the only time I get rips anymore is when I have been lazy and let the callusses get big… or something like Angie comes along.  I don’t know how long it will be before I’m able to do 100 pull-ups for time without getting ripped up.

Warm-Up
DROMS #1
Clean and Jerk Progressions

CFS Lvl 2 WOD - Clean & Jerk
Find your 1 Rep Max Clean and Jerk:
3 x 95#, 135#
2 x 155#, 185#
1 x 205#, 215#, 225#, 240# (PR +5#)

Cool-Down
Stretches

Jerks were all feeling pretty good.  The last one might have been a little sloppy (maybe pressed out right arm a bit - Chad wasn’t watching so I’m not sure), but I had one of my best ever in there at 215#.  Explosive jump and got way under the bar with a strong deep split.  I’m a chronic short splitter, so this is a good thing.

Had one clean feel really bad but it was early on.  I was doing squat cleans all the way up, but at 215# I cleaned it to an eighth of a squat and decided I didn’t want to go all the way down, so I just stood up and Jerked.  The last attempt was getting a little heavy to get out of the squat, but I caught it no problem pretty high and rode it down so the pull was decent.

Slowly but surely working my way up to a big boys weight… good stuff.

CFWU

45 assisted muscle up (watched Jeff Tucker’s video)  14:03

Deadlifts
warmed up, 3 sets of 3, 145#, 155#, 165#

Max Deadlift
255lbs (PR)

Cashout:
45 degree situps (15)
one arm hanging shrugs

Pack:
Run 800 meters     (3:31)
10 L pull-ups         (0:21)
Run 800 meters     (3:52)
20 Strict pull-ups     (1:45)
Run 800 meters     (3:41)
30 Kipping pull-ups   (1:52)

total: 15:04

NovaCat - 03 June 2009 06:06 AM

Pack:
Run 800 meters     (3:31)
10 L pull-ups         (0:21)
Run 800 meters     (3:52)
20 Strict pull-ups     (1:45)
Run 800 meters     (3:41)
30 Kipping pull-ups   (1:52)

total: 15:04

Nicely done, sir!

630 am Crossfit @ Brand X

Buy in- 3x
2 Forward rolls
3 vertical jumps
4 Broad jumps

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Cash out - 3x
3 Cartwheels
Max plank position on elbows

Scaling as GD’s post.

Question here…
At what age do you think a kid should start on the WODs?  My son is 15 (6’0”, 130) and I started him on the Puppies scale WODs this week.  He wants to put some meat on his bones and I thought this might do the trick…along with getting him to actually eat some protein.  I’m not pushing him real hard and he’s done OK the last 2 days so I think he’ll be alright here.  Any thoughts?

Pack:
Run 800 meters
10 L pull-ups
Run 800 meters
20 Strict pull-ups
Run 800 meters
30 Kipping pull-ups

Time
19:58

Practiced OHS with broomstick
2 x 20 push-ups
2 x 30 incline sit-ups

NutinButTrouble - 03 June 2009 06:51 AM

Question here…
At what age do you think a kid should start on the WODs?  My son is 15 (6’0”, 130) and I started him on the Puppies scale WODs this week.  He wants to put some meat on his bones and I thought this might do the trick…along with getting him to actually eat some protein.  I’m not pushing him real hard and he’s done OK the last 2 days so I think he’ll be alright here.  Any thoughts?

I would think that 15 years is old enough to start the WODs… properly scaled of course.

Hopefully some of the CrossFit Kids big-wigs can add to this to point out some of the special conditions and precautions you should take when training teenagers.  GD wrote a great article about it for the CrossFit Journal.  You need to buy a subscription to read it, but I would suggest this article and access to all the other articles there are worth the $25 cost.

Here’s the link:
http://journal.crossfit.com/2008/07/the-inherent-responsibilities.tpl#featureArticleTitle

I don’t have bars for L-sits… can I do an L-hold from a pull-up bar as substitution?

June 3, 2009

Overhead Squats

5-5-5-5-5

45# on all sets

My techniques is pretty poor on this move. Probably need to get a length of PVC and practice a lot.

6/3/09

Puppies Modified (800 meters in place of 600 meters):
Run 800 meters
10 Beginner pull-ups
L Sit hold 15 second total
Run 800 meters
10 Beginner pull-ups
L Sit hold 15 second total
Run 800 meters
10 Beginner pull-ups
L Sit hold 15 second total

Time: 15:45

CFWU minus the Pull-ups/Dips

15 minus of Jump Rope

Pack:
Run 800 meters
10 L pull-ups
Run 800 meters
20 Strict pull-ups
Run 800 meters
30 Kipping pull-ups (had to break them up, the pull up bar at the Station is to close to do kippings, so did strict, 10-5-5-5-3-2)

16:49 with one telephone call stopping me for 10 seconds

I’m on the med unit today, so i decided to run on the tread mill at a pace of 8, i didnt want to get to far away from the rig today, its been a busy day.
I’m cashed out.